F3 Gastonia

Fitness, Fellowship, Faith

Month: January 2019 (page 1 of 9)

Rice N Beans and so much more


An impactful night like we had serving with Rice N Beans certainly deserves a backblast, and from what I saw, the 16 HIMs and one M  were the ones who were impacted the most.  We went to serve hot meals to the hungry, we went to cloth those about to spend a night outside in 20-degree weather, and we went to share God’s love with those who needed to hear it the most…….and what ended up happening was that we were changed in the process.  Changed with a better understanding of the struggles these men and women face, a better understanding of how blessed we are, and a better understanding of our calling to serve our fellow man.

1 Peter 4:10 “Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.”

Thank you for giving of yourselves and being a part of this incredible night.



Diablo Sammich was pretty cold this am. We had 4 ruckers out there-I was likely to make it but needed backup just in case so Gastone was prepared to take over. Thankfully it was a quiet night in GasVegas and I made it there for the 2nd week of Diablo Sammich. Voodoo and Pedal were ready to go so the four of us started with the pledge then took off like greased lightning…..well, we took off like……hmmm, like……well, we started on time and we were walking. Yeah, we were walking, not too fast but not too slow…..kind of like……..walking…..with rucks and some weight. We talked about GoRuck and what they have done to elevate the popularity of rucking with equipment (all made in USA) and events. If you haven’t done so, look them up. Great quality stuff and the events are true endurance testers-ask Boudin or Freight about the GoRuck Tough event or any of the others that did the GoRuck Light event (I was not at the light event but a few of the Folsom regulars and I think JK2 were there). Before I knew it we were at Harris Teeter for the beatdown.

Circle up in the parking lot, strip down naked, then dump buckets of cold water on each other and see who can stand there the longest. Gastone cheated and peed on himself. It was great. After about 35 minutes Pedal’s nose fell off and Voodoo passed out. We took him inside Harris Teeter and poured some hot coffee on him. Pretty soon he was ok. We duck taped the nose back on Pedal and we were set.

We went back outside and continued with the workout. We circled up again and started back into the workout. We did about 15 minutes of AMRAP-turned out to be 4 rounds of the following: 50 flutter kicks while holding ruck in front over your head, 25 squats holding ruck over your head, then 10 Merkins with ruck on back. After each round, we swapped rucks so everyone had a chance with each other’s rucks. Gastone won the contest with the least-easy-to-hold ruck with his weighted vest. It actually was a good thing-it was uncomfortable and that is almost always a good thing. We saw some of the Pub-runners come by and yelled at a few of them but don’t think they heard us. Once we got back to rucking we passed a few-only one I could tell was Anthrax since I was not wearing my glasses and my eyes were cloudy from the cold water we had dumped on each other.

We rucked back to start for COT.

One of the side effects of F3 is you tend to pick up habits from the guys you hang around with. Probably the one habit I have picked up has been reading more regularly. I am currently reading a book that Jocko talks about often-About Face. It is written by Col David Hackworth (US army retired) and although it is very long, it has kept my attention so far. There is a quote from Shakespeare in the most recent chapter and it reminded me of F3 so I read the quote to the guys at COT. Here is the (slightly paraphrased) quote from Henry V:

“We few, we happy few, we band of brothers;

For he to-day who rucks with me

Shall be my brother; be he ne’er so vile,

This day shall gentle his condition and the ruck shall strengthen his back;

And gentlemen now in GasHouse in their fartsacks

Shall think themselves accursed were they not here,

And hold their justifiers cheap whiles any speaks or reads thy backblasts

To those that rucked with us upon Diablo Sammich.”


We closed with announcements and quick prayer. Hope you can make it next week for Diablo Sammich. Don’t forget the hike up Mt. Mitchell on ? May 2 and look for some info coming soon on BRR and BRR-Ruck.



The weather warmed up for what turned out to be a pretty nice afternoon at Gastonia’s finest JV AO. Almost time to get to work and a shiny new Dodge truck rolls in. Could it be a FNG? Good guess (and some might say a correct guess), but no, it’s none other than the infamous Allen Tate. Now that all is right with the world let’s get started.


Warm up with SSH”s, Moroccan nightclubs and Don Q’s then head out for the parking lot at the back of the park. Once there we did the following…


Perfom max reps of two different exercises then complete a lap around the lot.

Set #1 – Merkins and LBC’s

Set #2 – Mike Tyson’s and American Hammers

Set #3 – CDD’s and Big Boy sit ups

I finally had to call a stop on Set #3 as Freight and Gold Digger had decided that they could do Big Boys for a few hours.  Also, at some point during this portion of the workout there was a Sargento sighting. Thanks for stopping by, but next time come ready to workout.


Head back to the lot at the horseshoe pits and partner up for some Dora. 100 Little Gumby in the Woods, 200 Mountain Climbers and 300 Seal Jacks.


After Dora we did some rugby sprints with Rosalita’s, Monkey Humpers, Flutter Kicks, Plank Jacks and Freddie Mercury’s.


Headed back to the flag and finished up with LBFC’s and 22 for the Vets.



When I put together my weinke last night I had some words I wanted to share with the PAX, but after reading the devotion that Sparky posted today I changed my mind. If you aren’t doing it already, I encourage you to take a few minutes each day to read the devotion that Sparky puts on Slack each morning. We spent a few minutes talking about suffering, struggles and other issues we face daily.



CSAUP Feb. 23rd – sign up ASAP

Rooster March 2nd

There were others that I forgot – Q fail


Prayer Requests

Allen Tate’s M – kidney stones

Pizza Man’s M

Paysour family

Mull Family – passing of Tracy Mull

Gumby – continue to get better


YHC took us out.


Great group of guys today with plenty of mumble chatter. What else should you expect when Freight AND Allen Tate are around. Welcome to Barry McCraw, now known as Snooker.


All 4 Respect

On a cold, clear morning beneath the moon and planets, possibly Mars and Saturn, 4 HIMS warmed up quickly.



ALARM workout: Arm, Leg,Ab, R, M exercise

Warm-Up: Mosey to gazebo

Alarm1: oyo

A- Pull-ups x5

L-Lunges x10

A-Jump Squats x15

R-Rocky Balboa’s x20

M-Merkins x25



Alarm 2: with partner: one pax does a lap, other performs the exercise:

A- Dips x100

L-Squats x150

A-Flutter Kicks x200

R-Russian Twists x250

M-Mt. Climbers x300


Alarm 3: with partner

A- Pattycake Merkins x10

L- Partner Squats x15

A- Partner Nolan Ryan or Side plank with rotation clap x20

R- Reverse Crunch x25 IC with partner

M- Moroccan Nightclubs x30 IC with partner 4 count


Mosey to hill:

Everest (Lunge, squat, lunge, squat) to top of hill for:

Bat Wings ( Forward Arm Circles x20; Backwards Arm Circles x20; Seal claps x20; Overhead claps x20 -all in 4-count.)


Mosey to bridge for “The Burn” Squats

Mosey and back to gazebo for one round of Mary.


Eph 6 10 Be strong in The Lord and the strength of His might.


CSAUP- February 23

Rooster-March 3


Tesla’s friend Tracy and his wife Holly who is in declining health.

Keep Anchorman in prayer as he participates in 180 Weekend with his youth group.


Great work today, guys! Thanks for coming out!

Always a blessing to lead and serve,



AMWRAPers Delight

Cold weather didn’t stop the pax from showing up today and YHC has a good plan to get the fellowship and workout going today I brought some tunes to get this going.
Warm up:
SSH, Nancy Karigans,then a short mosey turn around back to the tennis courts.
The thang:
AMWRAPERS 6 minutes per group then a lap around the courts. After each set high step to the end of one court then NUR back.
1.5 burpees,50balboas,20imperial squats.
2. 20 lunges,20merkins,20ssh
3. 50 shoulder presses, 20lbcs, 10 shoulder taps. Once all completed we had about a mile and a good sweat going on. All seemed to enjoy the tunes today we had a little OPP,return of the Mack, copper head road you name it!
Ab time Freddie M,lBCs,Flutters, and because I thoughtAT would show we did Rhonda’s. We finished with I am a real American and a round of squats during the song. 220 total I believe.
I thought this was good way to end today, we have some new Pax in the group and we do a lot of teamwork and individual movements. It is very impactful to be in a circle counting each exercise together and going after a common goal. It reminds us all that we are never alone in the F3 world.
Csaup, and Q source each Sunday.
Prayer request:
Rockabilly’s grandma, Montross’s Aunt, all of our M’s and each other.

The Bedpan is Full!

Day 2 HIPAAPALOOZA – Red Carpet Event

The Red Carpet was rolled out for HIPAAPALOOZA Monday morning at Mount Hollywood. It was a star-studded event that included 9 PAX ready for a HardCORE time. YHC was pleased to see the groupies make it out for day 2. YHC decided to do something I’ve never done before for a workout, make it  45 min core only. Let’s hope it goes over well with the PAX.

Today’s Groupies (To be a groupie you need to have posted 2 or more time during HIPAAPALOOZA):

Broke & Sister Act

Disclaimer – No FNG’s



Volcano Squats

Imperial Walkers


Slawter Starter! (20 Burpees OYO) – Lots of Sandy V about this one. Everyone said I needed to lead with that instead of doing it after . How bout shush your mouth and do the exercise!

Mosey 25 yards to the sidewalk

Core time with tunes!

*Lookup in the exicon if you dont know what these are

Captain Thor – 1BBSU:4 American Hammers (count Right side) – 10:40

Dirty Hookup – 20 IC

Pickle Pointers – 50 IC

Pickle Pounders – 50 IC

Australian Snow Angels – 15 IC

Hundreds – 100 OYO

Hurricane Hoedown – From 7 to 1

Protractors w/ Splits

Australian Mountain Climbers – 20 IC

High Plank – Almost 2 minutes





Broke took us out

Thanks to the Mount Hollywood PAX for coming out. Ya’ll need to watch out for Virus, my man was knocking out Captain Thor’s like it was nothing, and that is one tough exercise! True HIM pushing the rock.






The Forgotten BB

8 PAX chose the red pill and stayed for some pain. We did 54 minutes of AMRAP stuff and it sucked. Many complaints of YHC, a music teacher, not having music. Too bad.

Until next time,


Count Each Side!

It was cold, probably 23 degrees, so no time for chit chat, gotta keep the Pax moving.

Warmup: SSH I/C, 5 burpees; Imperial Walkers I/C, 5 burpees; Don Q’s I/C, 5 burpees, Moroccan Night Clubs I/C, 5 burpees

Mosey with high knees down to the guardrail. 25 dips, 25 incline merkins, rinse and repeat.

Mosey up to the circle, karaoke style. Bear crawl 1/2 and crab walk 1/2 around the circle, plank for the six.

Mosey up to the school, karaoke style.

This is where the cold must have affected a few. YHC called for 10 step ups (count each leg/single count), 10 calf raises, and 10 squats, then LBCs while waiting on the six. YHC finishes before Boudin and thinks, “this ain’t right”. Boudin must have thought the same thing since he asked YHC about the counting for the step ups. I kindly remind the pax this is single count, aka, count each leg (5 each leg for a total of 10). So we rinse and repeat this time x15. Boudin finishes well ahead this time… success!, but Dr. Suess and Radar did not get the message. One last time, on the step ups, you count each leg, so this next time, it will be a total of 20. Got it? Yes… success!

Grab some wall for 10 hip slappers (single count, in total), then wall sit, wait for it… sit deeper then air press I/C. Rinse and repeat with 20 hip slappers, wall sit, then deeper with air punches. Did Radar get the counting right? YHC doesn’t remember.

As the pax was discussing the counting instructions of YHC, the parking lot lights finally showed up, so we moseyed the short way down the sidewalk for YHC’s favorite, rugby sprints! In this sprint, a HIM calls an exercise that the Pax performs until the caller yells “GO”. Sprint to the far side (two street lamps), sprint back, then recover walk to the other side. Rinse and repeat. Don’t remember what was called, or how many were called, but we finished with enough time for a round of mary back at the start.


Announcements: Q source Sunday mornings, 7:30 am at cross roads and coconut horse. CSAUP (is that how it’s spelled?) in March, sign up by 2/16.


Prayer requests: Anchorman’s family, Breaker Breaker’s family, Tool Time’s trip

Dr. Seuss took us out.

And thanks to Dr. Seuss for driving YHC home.

It was an honor to lead you all



Man, it was tough walking out of the warm house into 19-20 degree chill this morning. On top of that, to run. Anyway, more than expected posted to get some miles in. Not a lot to really speak of happened, but a discussion about sciatica nerves came up. Hacksaw had been fighting a nerve issue in his lower back, hip, leg, and I found myself in the same boat a couple weeks ago. We both are mending pretty well, but something funny did come out of this discussion. “Wait til you’re running stiff legged because of the pain,” says Hacksaw. Montross was quick to respond, “yeah, looking like you gotta poop.” I know, maybe it wasn’t all that funny, but it made for an original BB name.

prayer requests; Rockabilly G-Ma, praise Bedpan’s M

YHC took us out in prayer.

way to work, glad to be a part of this F3 thing, and a part of this group of men.


Island delivers a strong Q but is allergic to typing

12 strong in the gloom for a beat down to start the week led by none other than the legendary Island.  This guy is the best broad jumper in the Gastonia region, perhaps entire F3.   Like Karl “The Mail Man” Malone, Island delivers.  Turtleman was hibernating as it was below freezing.  A cold morning for sure.

What Island had in store can only be imagined except for those that actually suffered the beat down.   As Site Q, YHC should probably of been there but knew that the mail man always delivers.   Suspect it went something like this:

Warm up:  Slaughter Starter in tribute to none other than Slaw.  Mosey towards Gastone’s hill, stop at each light for 20 burpees.   Rinse and repeat up the hill, back down, all the way to grandma’s house.  Stop at all lights and stops signs for 30 burpees.  That includes car lights.  Must of completed 300 total.

At this point, the PAX had their tongues dragging.  They were toast.  Mosey back towards Snoballs stopping at the wall for 100 leg ups.


Good Q Island.   Need to get you online to post back blasts.

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